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Kegel Exercises for Pregnant Women
Last reviewed: 23.04.2024
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It is very convenient that Kegel exercises for pregnant women can be done anywhere and anyhow - lying down, sitting, standing, on the move.
Exercises, proposed in 1948 by the Californian gynecologist Arnold Kegel, he recommended his patients to the elderly who suffered from urinary incontinence.
[What are Kegel exercises for pregnancy?
These exercises are training the pubic-coccyx muscle of the pelvic floor, the muscular layer of the urogenital diaphragm and all the striated muscles of the perineum, that is, the muscle group that controls the flow of urine and contraction during orgasm, and maintains a stable position of the bladder, uterus and rectum.
Kegel exercises are usually done to reduce urinary incontinence, including after childbirth, in order to prevent postpartum hemorrhoids, prolapse of the uterus, for prevention of pelvic and treatment of vaginal prolapse. During pregnancy, these exercises also contribute to the preparation of the pelvic floor muscles for physiological stresses at late gestation and during labor.
Increasing the elasticity of the muscle fibers and improving the blood supply of the rectal and vaginal areas, Kegel exercises will help faster healing after a possible rupture or episiotomy - surgical dissection of the perineum during labor.
How to perform Kegel exercises for pregnant women?
Performed kegel exercises for pregnant women at home, after emptying the bladder.
Imagine that you are trying to stop yourself while urinating, that is, you must simultaneously compress and lift (pull in) the muscles of the perineum and anal sphincter - only for 4-5 seconds. Then you need to completely relax all muscles for 8-10 seconds, and then strain your muscles again.
It is recommended to start with 15 repetitions and bring to 30; During the day, you need to do this exercise three times. And the duration of the stressed state of the muscles should be gradually increased - up to 10 seconds.
The second exercise consists in tugging (as with defecation) with maximum involvement of the perineal muscles, and not the abdominal press. But this control can be performed only in the early stages of pregnancy (up to 14-15 weeks) and then not all.
Exercises Kegel for pregnant women are absolutely contraindicated, if:
- a woman is threatened with spontaneous termination of pregnancy, and she lays on the preservation of pregnancy;
- when performing exercises, the tone of the uterus increases or pain occurs;
- a pregnant woman has an history of osteochondrosis of the lumbosacral and trauma;
- midwives recognized the likelihood of premature delivery.
Some more important rules which should be adhered to, carrying out Kegel exercises for pregnant women:
- in no case can not strain the abdominal press;
- You can not compress the muscles of the thighs and connect the legs together;
- You can not strain the gluteal muscles;
- you can not hold your breath.